One of the easiest ways you can treat hypertension and prevent possible complications is through your diet.what you eat can go a long way toward easing or eliminating hypertension.
Here are some of the most common dietary recommendations for people with hypertension.
A plant based diet is an easy way to increase fiber and reduce the amount of sodium and unhealthy saturated and trans fats you take in from dairy foods and meat. Increase the number of fruits, vegetables,leafy greens and whole grains you're eating.instead of red meat, opt for healthier lean proteins like fish, poultry,or tofu.
People with hypertension and those with an increased risk for heart disease may need to keep their daily sodium intake between 1,500 milligrams and 2,300 milligrams per day. The best way to reduce sodium is to cook fresh foods more often. Avoid eating restaurant food or prepackaged foods,which are often high in sodium.
Cut Back On Sweets.
Sugary foods and beverages contain empty calories but don't have nutritional content.if you want something sweet,try eating fresh fruits. Try to incorporate fewer sugar sweetened foods, including flavoured yogurts,Cereals and sodas.packaged foods hide unnecessary sugar,so be sure to read labels.
Adjust How You Think of The Average Dinner Plate.
Instead of having meat or three sides,create a dish that uses meat as a condiment. In other words,instead of eating a steak with a side salad,eat bigger salad and top it with smaller portions of steak.
Set Weightloss Goals.
Instead of an arbitrary goal to "lose weight",talk with your health consultant about a healthy weight for you. The Centers for Disease Control and Prevention(CDC)recommends a weightloss goal of one to two pounds a week.
That means starting off eating 500 calories less per day than what you normally eat. Then decide on what physical activity you can start in order to reach that goal. If exercising five nights a week is too hard to work into your schedule,aim for one more night than what you're doing right now.when that fits comfortably into your schedule,add another night.
The best way to prevent complications and avoid problems is to catch hypertension early. you can always go to see your health consultant for a blood pressure reading,or your health consultant may ask you to purchase a blood pressure cuff and take readings at home.
Regularly reading your blood pressure can help you and your health consultant see any possible problems before the condition advances.
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